Science of Habits

A lot of research has been done on habits -
what habits are, how we form them, and if they can be used to help people
improve their health. The information below summarises what this research has
found.

Many healthy lifestyle programmes use the
term ‘habit’ but few are based on habit theory.

When people talk
about ‘habits’ in everyday life they often just mean something they do all the
time. But according to psychological theory, a habit is only a habit if it as
an action that happens automatically when we encounter a certain setting
or situation in which that action has been performed in the past.

A key aspect
of habits is that because they are automatic, they override intentional
behaviour. This means that as a habit becomes stronger, it becomes harder to
perform a different action, even if you intend to do so. Habits are therefore likely
to persist over time; because they are automatic and so do not rely on
conscious thought, memory or willpower.

In order to form a habit, an action must be
performed repeatedly in a consistent context.

This repetition creates a mental
association between the context (cue) and the action (behaviour) which means
that when the cue is encountered the behaviour is performed automatically.

Example

For
example, imagine that, each time drink a cup of tea, you eat a biscuit. When
you first eat a biscuit with your cup of tea, a mental link is formed between
the context (drinking a cup of tea) and your response to that context (eating a
biscuit).

Each time you subsequently have a biscuit in response to having a cup
of tea, this link strengthens, to the point that having a cup of tea makes you reach
for a biscuit automatically, without giving it much prior thought; a habit has
formed.

Essential

It is essential that something about the setting where you perform the
behaviour is consistent so that it can cue the behaviour, but it doesn’t have
to be too specific. For example, if you want to form a habit for having a piece
of fruit after lunch, it probably doesn’t matter if you eat lunch at different
times in the day.

It takes up to 10 weeks to form a new habit

A common myth is that habits take 21 days
to form. This appears to have originated from anecdotal evidence about the
adjustment period for plastic surgery but does not relate to habits as we know
them.

More relevant research has shown that it takes 66 days (up to 10 weeks) on
average to form a new habit after the first time the new action is performed,
but this can vary from person to person and for different actions.

Example

For example
one study found that one person took just 18 days to form a habit, whereas
others took much longer. Similarly, forming habits for simple behaviours (such
as drinking a glass of water) was a lot quicker than for more complex
behaviours (e.g. doing 50 sit-ups). There are also differences in how strong
habits become for different actions.

Second nature

However long it takes, doing the action
does get progressively easier; research suggests if you do keep up the action
until a habit is formed, it will eventually become ‘second nature. Research
also shows that missing an opportunity to perform an action does not significantly
impact the habit formation process, so don’t be discouraged if you slip up-
just try to get back on track as soon as you can.

Yes. A number of studies have demonstrated
that habits can be used to help people engage in positive health behaviours.

In
these studies, habits are measured using a self-report measure of automaticity
(Verplanken and Orbell’s Self Report Habit Index (2003)). For example, participants
rate how much they agree with the statement ‘I do this without having to
consciously remember’ for their chosen action.

Example

One study asked ninety-six volunteers to
choose a single healthy action and to repeat it in a consistent context (e.g.
‘doing 50 sit ups after their morning coffee’). Participants reported the
automaticity of the behaviour on a daily basis and as time went on the
automaticity of the behaviour increased until it levelled off and a habit was
formed. Once a habit was formed, this increased the likelihood that the
behaviour would be performed in the future.

Since then, the habit model has been used
to design effective interventions to encourage weight loss, to promote healthy
eating in children, to reduce older adults sedentary time, and to increase
flossing. ASCOT is the first study to
apply this model to a healthy lifestyle programme for people diagnosed with
cancer.

Want to read more about the science behind habits?

If you are interested in more of the science
behind habits, below are some papers you can download to read.